1. Unit 4

2. Heart Rate- Karvonen Method
Training Heart Rate
Subtract age and resting heart rate from 220
60% & 85%
Add resting heart rate back in
Pro- Very specific number; attainable
Con- concerns when ill

3. Metabolic Equivalents
Measures based on METS (energy) used
Pro- Can be specific to your body if calculated based on weight and metabolism
Con- Need method to measure

4. Rate of perceived exertion
A personal assessment of level working
1-10 or 1-20 scale
Pro- can account for illness
Con- incorrect perceptions

5. Six Components of a comprehensive exercise program
Warm-up & Stretching
Endurance Training
Cool Down & Stretching
Flexibility
Resistance Training
Recreational Activities

6. Tapering Reducing training intensity before major competitions
Intensity and volume reduced
Physiological Factors
Muscular Strength increases
Increased glycogen stores

7. Detraining Cessation (stopping) of regular physical training
What should be done in off season versus doing nothing!
Blood lactate levels higher
Cardio loss greater than strength/power loss
Muscular strength and power
Muscular endurance
Speed & Agility
Cardiovascular effects
25% decrease in stroke volume, cardio output, VO2 Max

8. Six Symptoms of overtraining
Decreased appetite/loss of body weight
Muscle tenderness
Head colds, allergic reactions
Occasional nausea
Sleep disturbances
Elevated resting heart rate/blood pressure

9. Important off-season training
Long term endurance
Cardiovascular base
3-4 days per week
30-45 days
3 sessions per week at 70% V02Max to maintain cardio
Sport specific
Technique improvement